Intermediate Full-Body Barbell, 3 days
This three-day full-body program uses the main barbell lifts in sets of five. Add the smallest plate your gym has once every set is complete, and rest two to three minutes between sets.
- Level
- Intermediate
- Goal
- Gain strength
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Squat, Bench and Row
Five sets of five on the back squat and the bench press, then the barbell row. Leave a rest day between workouts.
4 exercises- Barbell Back Squat5 sets × 5 reps2 warm-up setsRest 3:00
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Barbell Bench Press5 sets × 5 reps2 warm-up setsRest 3:00
Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.
- Bent-Over Barbell Row5 sets × 5 reps1 warm-up setRest 2:30
Hinge until your torso is near parallel, keep the back flat, and pull the weight to your lower ribs without heaving.
- Hanging Leg Raise3 sets × 8–12 repsRest 1:00
Hang without swinging and raise your legs with control; bend the knees if straight legs are too hard.
Overhead Press and Deadlift
This workout is built on the overhead press and the deadlift. The squat repeats at your last workout's weight for three sets.
5 exercises- Barbell Back Squat3 sets × 5 reps2 warm-up setsRest 3:00
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Standing Barbell Overhead Press5 sets × 5 reps2 warm-up setsRest 3:00
Brace your glutes and abs so the ribs stay down, and press to a full lockout overhead without leaning back.
- Deadlift1 set × 5 reps3 warm-up setsRest 3:00
Start with the bar over mid-foot, brace, and push the floor away; if pulling from the floor is uncomfortable, use the trap bar.
- Pull-Up3 sets × 5–8 repsRest 1:30
Start from a dead hang and pull your chin over the bar; use the assisted pull-up, a band, or slow negatives until strict reps come.
- Face Pull3 sets × 12–15 repsRest 1:30
Set the rope at face height, pull it toward your eyes with elbows high, and finish with the upper back squeezed.
Front Squat and Incline Press
The front squat works the quads and core harder than the back squat, and the incline press targets the upper chest.
5 exercises- Front Squat5 sets × 5 reps2 warm-up setsRest 3:00
Rest the bar on your front delts with elbows high; if the rack position hurts your wrists, use the back squat and go lighter.
- Incline Barbell Bench Press5 sets × 5 reps2 warm-up setsRest 3:00
Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.
- Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Seated Cable Row3 sets × 8–12 repsRest 1:30
Sit tall with knees slightly bent and pull the handle to your lower ribs; the shoulders stay down, the torso still.
- Barbell Biceps Curl3 sets × 8–12 repsRest 1:00
Keep the elbows pinned to your sides and curl without leaning back; lower under control until the arms are straight.
